An Introduction to The Presence Process

Pro-tip:

Developing the skill to notice strong emotions and apply breath to them is the pathway to inner peace.

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My History with The Presence Process

In August of 2022, I experienced my first psychedelic journey (MDMA, psilocybin, and ketamine) under the remarkable guidance of Ali Carmel. Ali is not only an incredibly gifted facilitator during a journey but also offers a robust and supportive preparation and integration process to work with the medicine. During the preparation phase, Ali encouraged reading and connecting with The Presence Process by Michael Brown.

This wasn’t the first time this book was brought into my field. It has sat unread, gathering dust on my bookshelf. Perhaps this was the time to pull it out and get started with PRESENCE!

It’s had a profound impact on my ability to not only identify when I’m being triggered but dramatically slow down my thoughts when triggered so I could move from reactivity into response.

I offer this gift to you too!

The Quest for Peace in a Chaotic World

In today’s hyper-connected, always-on world, inner peace can feel like a distant dream. Between endless to-do lists, emotional upheavals, global uncertainty, and the relentless pull of social media, we are constantly drawn out of the present moment. We exist in a chronic distraction, reacting to life instead of truly living it. But there is a remedy, and it doesn’t lie in doing more or fixing the outside world. It lies in *presence*.

Michael Brown, author of The Presence Process, offers a profound roadmap to inner peace that begins with one simple, powerful shift: returning to the now. Brown’s work echoes and expands upon timeless wisdom from spiritual traditions around the world: that the present moment is not just a space we pass through—it is the portal to healing, integration, and profound transformation.

This blog post explores the concept of presence, the psychological and emotional reasons we resist it, and how embracing the now—as Michael Brown teaches—can lead to deep, sustainable inner peace.

What Is Presence?

Presence, in its simplest form, is conscious awareness of the present moment *without resistance*. It is being fully here, now, without the filters of past wounds or future anxieties. Michael Brown defines presence as the act of feeling what we are feeling, in the moment, without trying to change it.

Unlike mindfulness, which is often associated with techniques or formal meditation, Brown’s version of presence is less about what we do and more about *how we relate* to what arises in our daily lives. In *The Presence Process*, he writes:

 “Presence is not something we do. It is something we are when we stop doing everything else.”

True presence means facing our discomfort, sitting with emotional pain, and allowing our internal landscape to be exactly as it is—even if it's messy. It's a surrender, not a strategy

Why We Resist the Present Moment

If presence is the doorway to peace, why do we resist it so fiercely? Brown offers an answer rooted in childhood emotional imprints. From a young age, we are taught (intentionally or not) to suppress uncomfortable emotions. Rather than feeling our sadness, anger, or fear, we learn to push it down, distract ourselves, or seek external validation.

These unresolved emotions become what Brown calls **"unintegrated emotional charges."** They don't disappear; they sit just below the surface, waiting for an opportunity to express themselves. When life triggers us—through conflict, stress, or loss—these charges get activated, and we often react in ways that feel disproportionate or confusing.

Our resistance to the present moment is often a resistance to feeling these unintegrated emotions. The ego, whose job is to keep us "safe," works overtime to avoid discomfort. It convinces us that if we can just *fix* our external situation or escape into distraction, we’ll be okay. But this avoidance keeps us trapped.

"Avoidance is not resolution. Suppression is not integration."

Emotional Integration: The Core of The Presence Process

Brown's central teaching is that **emotional integration** is the key to lasting peace, and presence is the vehicle for that integration. Instead of chasing healing, fixing ourselves, or bypassing our pain with spiritual tools, we must *feel to heal*.

The Presence Process is a 10-week experiential program designed to help participants move through layers of emotional charge and return to the present moment. Each week offers breathing practices, affirmations, and conscious awareness activities that support the integration of unprocessed emotions.

Key Principles from The Presence Process:

1. **Everything is a messenger.**

   - Triggers are not problems to solve; they are emotional messengers inviting us to integrate old wounds.

2. **Feelings are meant to be felt.** 

   - Our emotions, even the uncomfortable ones, have wisdom. Presence allows us to receive their message without reacting or suppressing.

3. **Stop fixing, start feeling.** 

   - The healing happens not by "doing" more, but by becoming more present with whatever is happening.

4. **Emotional maturity means taking responsibility.** 

   - Instead of blaming others for our discomfort, we learn to sit with our feelings and ask, "What is this really about?"

Conscious Breathing: The Bridge to Presence

One of the most practical tools Brown offers is **conscious breathing**. In his process, participants are guided to engage in rhythmic breathing—a connected inhale and exhale without pause. This breath pattern bypasses the thinking mind and allows emotional energy to rise naturally to the surface.

Breath becomes the anchor. When emotions become intense, the breath grounds us. When the mind races, the breath brings us back. Brown writes:

“The breath is our access to the present moment. It’s the only part of our body that is both voluntary and involuntary. When we consciously breathe, we reconnect with life.”

By committing to 15 minutes of conscious breathing twice a day, Brown says we create a stable energetic environment for integration to occur. We stop running, and we start meeting ourselves.

The Illusion of Control and the Gift of Surrender

Presence invites us into a radically different relationship with life. Instead of trying to control every outcome, we learn to surrender to what *is*. This doesn’t mean passivity or indifference—it means trusting that life knows what it’s doing.

Michael Brown emphasizes that our attempts to control our lives are often just attempts to avoid feeling uncomfortable. We set goals, create routines, and micromanage our circumstances, thinking we are creating safety. But in truth, we are shielding ourselves from the very feelings that need to surface.

In our presence, we surrender our need to change the moment. We become curious. We ask: *What is life trying to show me right now? What am I being invited to feel?

Practical Ways to Begin Living in the Now

You don’t need to wait for the perfect time to begin this journey. Presence starts now. Here are a few simple, powerful ways to invite presence into your daily life:

1. **Daily Check-Ins** 

   Take a few moments throughout the day to pause, breathe, and ask: What am I feeling right now? Can I allow this feeling to exist without changing it?

2. **Conscious Breathing Practice** 

   Set aside 10-15 minutes each morning and evening to breathe consciously. No music, no distraction. Just the breath and your awareness.

3. **Respond, Don’t React** 

   When you feel triggered, pause. Instead of reacting, bring your attention inward. What feeling is being activated? Where do you feel it in your body?

4. **Feel Your Feet** 

   When your mind is racing, gently bring your attention to the soles of your feet. Feel the contact with the ground. This grounds your awareness in the now.

5. **Affirmations from The Presence Process** 

   Use simple reminders like: "I choose to feel this," or "This moment is my teacher."

Presence as a Lifestyle, Not a Technique

One of the most powerful messages in The Presence Process is that presence is not a goal or achievement—it’s a way of being. It’s not something we master and move on from. It’s a relationship we deepen over time.

Living in presence doesn’t mean you never get triggered. It means you relate to your triggers differently. You stop asking, "How do I get rid of this feeling?" and start asking, "How can I support myself in feeling this fully?"

In presence, we remember that we are not broken, not behind, not lost. We are simply returning to ourselves, one breath at a time.

Conclusion: The Journey to Inner Peace Begins Now

The journey to inner peace doesn’t start with fixing your life. It starts with feeling your life. Michael Brown’s The Presence Process offers us a sacred invitation: to stop searching, stop running, and stop numbing—and instead, to turn inward.

When we meet the present moment with open awareness, we unlock the wisdom and wholeness that has been waiting within us all along. Presence is not always comfortable, but it is always real. And in that realness, we find the peace we’ve been longing for.

So, take a breath. Come home to now. Your soul is already here, waiting.